Stuffed mushrooms on a diet: cooking rules for losing weight

Everyone knows about the indispensability of buckwheat in a diet plan - it is healthy, tasty, and can help you lose weight. It’s a bit boring, of course, if you don’t know interesting recipes, but you and I know them - pancakes, soups, various options for main courses, for example, buckwheat with chicken fillet. Dietary buckwheat with mushrooms and vegetables is also good. There can be many cooking options for this.

Are mushrooms suitable for proper nutrition, weight loss, dieting?

Mushrooms are considered an alternative to fish or meat due to the presence of vegetable protein in their composition. However, not everything is so simple here. The amount of protein does not exceed 3%, so to get its daily requirement, you will need to eat quite a lot. Yet they are often found in the diet for the following reasons:

• dulls hunger;
• reduce cravings for sweets;
• control weight gain;
• cleans blood vessels due to lecithin in the composition.

As for calorie content, this indicator for fresh mushrooms varies from 15 to 40 kcal. However, due to their porous structure, they absorb oil and fat as much as possible, so on a diet you should not fry them, but steam, bake or boil them.

Another advantage of this product is its low GI. Thanks to this, even people suffering from diabetes can consume mushrooms. And pickled mushrooms will be an excellent help for the immune system during the cold season, as they contain a large amount of vitamin C.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

Subtleties of technology

Despite the fact that baking champignons in the oven is not difficult, this process has several subtleties.

• Fresh champignons are best suited for baking.
• Always pay attention to the color of the cap on the underside: the darker it is, the longer the mushrooms have been lying on the counter.
• Do not cut the champignons in advance - they darken almost instantly.
• Do not keep champignons in water for a long time, as they quickly absorb moisture. However, do not follow the advice of some housewives not to wash them at all, but only to clean them - such treatment is not enough. After washing, immediately dry the mushrooms using paper towels.
• To cook stuffed champignons in the oven, select large specimens. It is better to bake medium or even small mushrooms on skewers or whole.
• If necessary, use a teaspoon to separate the stems from the caps - when using a knife, the caps can be easily damaged.
• Do not bake the champignons for too long - a quarter of an hour is usually enough.

Contraindications

Mushrooms are a difficult product to digest due to the presence of chitin in its composition. There are no enzymes in the human body that can stimulate the processing of this substance.

Their use is contraindicated:

• pregnant women and women during lactation;
• children under 7 years old;
• people suffering from gastrointestinal diseases, pancreatitis, ulcers.

Mushrooms can accumulate radionuclides and toxins in their tissues, so consuming products without knowing where they were collected may be unsafe.

Important! There are a large number of poisonous and falsely edible mushrooms that, due to carelessness, can end up on the table. Consuming them can cause serious poisoning, including death.

Which ones and how to choose

It is worth buying mushrooms in official markets and in stores where the manufacturer has passed quality control. You should not purchase the product on the road, where in just an hour it can absorb harmful emissions and heavy metal salts. It is not recommended to buy mushrooms, including pickled ones, at spontaneous sales points from private traders, since in this case it is difficult to reliably determine the place of their collection.

The most popular varieties are:

1. Champignon. Mostly human-cultivated mushrooms with minimal chitin content and better growth.
2. Honey mushrooms. Low-calorie product, excellent for pickling.
3. Shiitake. Chinese tree mushroom that lowers cholesterol and is actively used in folk medicine.
4. White. One of the most delicious and satisfying types, with selenium and calcium included in their composition. Suitable for any dish.
5. Chanterelles. Mushrooms with a high content of vegetable protein and low calorie content (25 kcal/100 g).
6. Butter. The most balanced product in terms of nutrient composition. Suitable for baking and canning.
7. Oyster mushrooms. Source of protein and a number of essential amino acids. Versatile in terms of cooking.

This is only a small part of the mushroom family, which is actively used in the cuisines of different nations of the world.

Recipes for low-calorie dishes with champignons

Mushrooms are used as an ingredient in soups, hot and cold appetizers, salads, sauces and even pies.

Julienne

In French cuisine, “julienne” is just a way of cutting vegetables into strips, but in Russian this is the name for a dish of mushrooms baked in sauce under a cheese crust. The most popular is the chicken and mushroom option. The classic dish is prepared with bechamel sauce.

Required:

1. Butter – 50 gr.
2. Milk – 450 ml.
3. Onion – 1 pc.
4. Fresh mushrooms – 300 gr.
5. Lemon – ½ pc.
6. Flour – 40 gr.
7. Cheese – 250 gr.

Step-by-step instruction:

1. Chop and fry the onion in butter, cut the mushrooms into thin slices and add them to the onion.
2. Squeeze lemon juice into the pan and simmer over low heat.
3. For the sauce, melt 20-30 grams of butter, add flour, mix well and add warm milk in a thin stream.
4. Stirring lightly, cook over low heat for 25-30 minutes.
5. Throw a pinch of nutmeg into the mixture and put the julienne into cocotte makers - special dishes for hot appetizers.
6. Sprinkle with grated cheese and bake the dish for a quarter of an hour.

Diet julienne with mushrooms and chicken can be prepared by replacing bechamel with 10% sour cream and choosing low-fat cheese.

Potatoes with champignons in the oven

1. Potatoes – 1.2 kg.
2. Champignons – 400 gr.
3. Sweet pepper – 300 gr.
4. Sour cream 10% – 250 gr.
5. Cream 15% – 150 ml.
6. Cheese (Parmesan) – 100 gr.
7. Garlic – 3 cloves.

Step-by-step instruction:

1. Peel and slice the root vegetables, coarsely chop the mushrooms and peppers (into strips).
2. Fry the garlic and pepper, add the champignons, and as soon as they are browned, pour sour cream over everything and simmer for 8 minutes.
3. Grease a baking dish and layer the potato slices and mushroom mixture.
4. Grate the cheese on a medium grater, mix with cream and pour the potatoes on top.
5. Place in the oven for an hour at 190°C.

For better baking, the pan can be covered with foil. To get the crust, it must be removed 10-15 minutes before it is ready. This dish can also be cooked in ceramic pots and served in portions.

Stewed cabbage with mushrooms

1. Cabbage – 300 gr.
2. Champignons or oyster mushrooms – 300 gr.
3. Onion – 1 pc.
4. Carrots – 1 pc.
5. Tomatoes – 2-3 pcs.

Step-by-step instruction:

1. Cut the mushrooms into thin slices, chop the onion, grate the carrots.
2. Fry mushrooms and prepared vegetables.
3. Chop the cabbage, add it to the vegetables, salt everything, add your favorite spices.
4. Simmer for a quarter of an hour, then season the vegetable-mushroom mixture with pureed tomatoes.
5. Add a little water and simmer for another 7-10 minutes.

Stuffed champignons

It is champignons that are most often stuffed, and the filling can be quite varied.

With chicken and sweet pepper

1. Champignons – 10-12 pcs.
2. Chicken fillet – 200 gr.
3. Sweet pepper (red and yellow) – 2 pcs.
4. Sour cream – 30 gr.
5. Onion – 1 pc.
6. Flour – 25 gr.
7. Cheese – 150 gr.

Step-by-step instruction:

1. Wash the mushrooms, peel them and separate the stems from the caps.
2. Make the filling: chop the meat, mushroom legs and onion.
3. Place the slices in a frying pan and fry for 5 minutes, pour in sour cream and add spices.
4. Add flour, mix well and after cooling, add diced bell pepper.
5. Place the filling in the mushroom caps, sprinkle with grated cheese and bake for 30-35 minutes.

With mozzarella

1. Large champignons – 8-10 pcs.
2. Dried garlic - a quarter of a teaspoon.
3. Mozzarella – 120 gr.
4. Fresh herbs – 20 gr.

Step-by-step instruction:

1. Wash and peel the mushrooms, separate the caps from the stems.
2. Chop the greens, add salt and dry garlic.
3. Place the filling in the caps and bake for 7-8 minutes.
4. Place a piece of mozzarella on each mushroom and place in the oven for another 10 minutes.

With eggplants

1. Mushrooms – 15 pcs.
2. Eggplant (large) – 1 pc.
3. Walnuts (shelled) – 80 gr.
4. Cheese – 60 gr.
5. Garlic – 3 cloves.
6. Greenery.

Step-by-step instruction:

1. Prepare the mushroom caps, cut the champignon stems.
2. Peel the eggplants, chop them, cover with salt water and leave for a quarter of an hour.
3. Drain, fry in oil, add chopped mushrooms and simmer for another 5 minutes.
4. Cool the mixture, add chopped nuts, herbs and garlic.
5. Fill the caps with filling, sprinkle with grated cheese and bake for 20-25 minutes at 180-185°C.

Appetizer of marinated champignons in 15 minutes

Ingredients:

• pickled champignons – 450 gr.;
• processed cheese – 100 gr.;
• garlic – 2 cloves;
• mayonnaise – 1 tbsp. spoon;
• fresh dill;

Cut canned forest products into thin slices. Take a bowl, mix mayonnaise, soft processed cheese. Stir until smooth. Peel the garlic and pass through a garlic press. Add it to the sauce. Wash the dill and chop finely. In a bowl, mix absolutely all the products. The appetizer is ready.

Those who are watching their figure may also be interested in the recipe for rice with champignons - a tasty and at the same time low-calorie dish.

Mushrooms themselves are a dietary product; despite their high nutritional value, their calorie content is extremely low. Champignons, available all year round, can become the basis for delicious dietary and vegetarian dishes. Those who care about their health will certainly like champignons baked in the oven. This method of preparing them will allow you to preserve maximum beneficial properties and avoid using large amounts of oil. Almost all baked champignon dishes are dietary, but we have selected for our readers the easiest and safest for the figure.

The best oyster mushroom dishes

Stewed in sour cream

1. Oyster mushrooms – 450 gr.
2. Onions – 1 pc.
3. Sour cream – 170 gr.
4. Yolk – 1 pc.
5. Cheese – 70 gr.
6. Greens – 20 gr.

Step-by-step instruction:

1. Chop the onion and fry in a frying pan.
2. Wash the mushrooms and herbs, chop and place in a frying pan. Simmer for 10 minutes.
3. Add sour cream, yolk and simmer for another 3 minutes.
4. Sprinkle with grated cheese, stir and serve after a couple of minutes.

Creamy soup

1. Oyster mushrooms – 600 gr.
2. Potatoes – 3-4 pcs.
3. Onion – 1 pc.
4. Cream 15% – 80 ml.
5. Butter – 30 gr.

Step-by-step instruction:

1. Peel the root vegetables: finely chop the onion and coarsely chop the potatoes.
2. Boil potatoes with 400 grams of mushrooms.
3. Fry onions and 200 grams of oyster mushrooms in a frying pan.
4. Grind the boiled mixture with a blender.
5. Return everything to the pan, add cream and fry the onions and mushrooms.
6. Simmer the soup for a quarter of an hour over low heat.

Stew

1. Oyster mushrooms – 500 gr.
2. Sweet pepper – 2 pcs.
3. Tomato – 2 pcs.
4. Zucchini – 1 pc.
5. Potatoes – 2 pcs.
6. Onion – 1 pc.
7. Sour cream – 300 gr.

Step-by-step instruction:

1. Cut all the vegetables into cubes, mushrooms into slices.
2. Fry for 20 minutes, adding water periodically.
3. Add spices, sour cream and herbs.

Soup and stews can also be prepared in a slow cooker. This will reduce cooking time.

Authorized Products

• Any mushrooms, boiled, stewed, baked.
• Vegetables are fresh and stewed with a minimum amount of fat. Potatoes are excluded (or limited).
• Unsweetened fruits.
• Low-fat cottage cheese and fermented milk drinks, tofu cheese.
• Buckwheat and brown rice.
• Vegetable and fruit juices, rosehip infusion, mineral water, green tea with lemon or ginger.
• Whole grain bread, bran bread.
• Vegetable oil for salads and stewing dishes.
• Boiled chicken breast and boiled fish.

Table of permitted products

Cooking other mushrooms

Vegetable salad with shiitake

1. Shiitake (dried) – 30 gr.
2. Onions and carrots - 1 pc.
3. Garlic – 2 cloves.
4. Sweet pepper – 1 pc.
5. Soy sauce – 60 gr.
6. Rice vinegar – 10 gr.

Step-by-step instruction:

1. Soak the shiitake for 5-7 hours, dry and fry along with chopped onion and garlic.
2. Cool, season with soy sauce and vinegar.
3. Grate the carrots and thinly sliced ​​peppers and add to the fried ingredients.
4. Mix everything and serve.

Fricassee with honey mushrooms

1. Honey mushrooms – 350 gr.
2. Cream – 200 gr.
3. Onion – 1 pc.
4. Flour – 20 gr.
5. Butter – 20 gr.

Step-by-step instruction:

1. Wash the mushrooms, separate the caps from the stems, and boil.
2. Finely chop the onion and place in a saucepan with butter.
3. Add mushrooms, spices, flour and mix quickly.
4. Pour in the cream and simmer for 10-15 minutes.

Instead of honey mushrooms, you can use any type of wild mushrooms.

Casserole with chanterelles

1. Chanterelles – 600 gr.
2. Potatoes – 7-9 pcs.
3. Onions – 2-3 pcs.
4. Sour cream – 200 gr.
5. Cheese – 200 gr.
6. Mustard – 20 gr.

Step-by-step instruction:

1. Boil the chanterelles, peel and boil the potatoes. Make puree.
2. Chop the onion into half rings and pour mustard over it.
3. Place the puree into a baking dish, then the mushrooms and pickled onions.
4. Pour sour cream over everything and sprinkle with grated cheese.
5. Bake for 20 minutes.

Instead of puree for casserole, you can use buckwheat or frozen vegetable mixture.

Nutritionists about mushroom dishes

Alexey Kovalkov, nutritionist, author of books, professor, Doctor of Medical Sciences of the Russian Academy of Natural Sciences

If you’re going to introduce mushrooms into your diet, says Alexey Kovalkov, then it’s best to opt for white ones. This type of mushroom is a source of lecithin, a substance essential for liver and brain function.

Lyudmila Denisenko, nutritionist, member of NOD and EASO

Mushrooms are often used in weight loss programs because they create a feeling of fullness and prevent overeating.

Mikhail Vishnevsky, mycologist

When buying mushrooms from foreign producers, you need to know exactly what product you are purchasing. Thus, the Chinese often sell orange scales as chanterelles or honey mushrooms, and pass off cheaper shiitakes as expensive and rare black milk mushrooms. Only by understanding what the purchased mushrooms are can you prepare a healthy and safe dish.

What to remember

• Mushrooms for weight loss are an excellent choice. They are low in calories, are well absorbed, help normalize digestion, and remove harmful cholesterol.
• Their beneficial properties are best preserved when boiled or baked.
• However, remember that mushrooms are difficult to digest - they are difficult for the gastrointestinal tract, and forest or wild mushrooms absorb a lot of harmful substances, so you shouldn’t get too carried away.

What recipes do you have, please share! And don't forget to subscribe to blog updates! Until next time.

Of all the types of mushrooms, the most frequent guests on our table are champignons. They are tasty, nutritious and available to us at any time of the year.

How to Cook for Low Calorie Meals; which products are compatible with and which are not; about the advantages over other low-calorie products, about contraindications - about all the properties of mushrooms, read champignons during the diet, I will not repeat myself.

And in this article I will give examples of dietary dishes with champignons. Salads are quick to prepare, tasty, satisfy hunger well and are absolutely safe for your figure.

Main conclusions

Mushrooms are a tasty and nutritious product that can add variety to any diet:

1. The calorie content of the product depends on the cooking method.
2. Mushrooms are rich in proteins, so they help you feel full quickly.
3. While following a diet, mushrooms can be baked, boiled and pickled for use in salads.
4. The forest species are considered the most fragrant, and the most easily digestible are the champignons cultivated on farms.

When buying mushrooms, you need to be absolutely sure of their quality, since it is very easy to get poisoned by this product.

We are waiting for your comments and interesting recipes and descriptions of diets in which mushroom dishes can be used.

Advice from experienced pp specialists

Dried mushrooms will work too! Soak them in hot milk for 6-7 hours, rinse and then use as fresh!

You can add anything to the standard set of vegetables, onions and carrots. For example, green peas, corn kernels, finely chopped green beans.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).